Eating out at restaurants can be a challenge for those following a ketogenic diet, as many restaurants serve high-carb and high-fat foods that are not in line with the ketogenic way of eating. However, with some careful planning and a few tips, it is possible to enjoy a meal out while still staying on track with your ketogenic diet.
When choosing a restaurant, it’s important to consider the type of cuisine and the menu options. Restaurants that serve low-carb, high-fat cuisine such as steakhouse, seafood, and Mediterranean restaurants are the most likely to be amenable to a ketogenic diet. These types of restaurants typically offer a variety of meat, fish, and vegetable options that can be easily made ketogenic-friendly with a few simple substitutions.
For example, at a steakhouse, instead of ordering a high-carb side dish such as potatoes or rice, opt for a green vegetable like broccoli or asparagus. You can also ask for your steak to be cooked in butter or olive oil, and add a side of avocado or a salad with a high-fat dressing to increase the fat content of your meal.
Seafood restaurants are also a great option for those following a ketogenic diet. Many seafood dishes such as fish or shellfish are naturally low in carbs and high in healthy fats. Additionally, seafood is an excellent source of protein, which is important for maintaining muscle mass on a ketogenic diet. You can also opt for a side of sautéed spinach or a salad with a high-fat dressing to increase the fat content of your meal.
Mediterranean restaurants are also a good option for ketogenic dieters. These restaurants typically offer a variety of meat and vegetable options, as well as low-carb sides such as Greek salad and tabbouleh. Instead of ordering a high-carb side dish such as pita bread or hummus, opt for a salad or a side of vegetables. You can also ask for your meat or fish to be cooked in olive oil or topped with a high-fat sauce such as tzatziki or aioli.
On the other hand, restaurants that specialize in high-carb cuisine such as pizza, pasta, and Chinese restaurants may be more difficult to navigate on a ketogenic diet. However, with a little creativity and some substitutions, it is still possible to enjoy a meal at these types of restaurants while staying on track with your ketogenic diet.
For example, at a pizza restaurant, you can opt for a low-carb crust or a cauliflower crust. Additionally, you can also ask for extra meat and vegetables on your pizza to increase the fat content of your meal. At a pasta restaurant, you can ask for your pasta to be replaced with a low-carb option such as zucchini noodles or spaghetti squash. You can also opt for a meat or seafood-based dish with a low-carb sauce such as a marinara or a pesto sauce.
Chinese restaurants can also be a challenge for those following a ketogenic diet, as many dishes are high in carbs and sugar. However, you can still enjoy a meal at a Chinese restaurant by opting for dishes that are high in protein and low in carbs. For example, you can order a dish with chicken, beef, or shrimp and ask for it to be cooked with vegetables and a high-fat sauce such as oyster sauce or hoisin sauce.
Another tip for eating out on a ketogenic diet is to be mindful of the portion sizes. Many restaurants serve large portions, which can be too many carbs for a ketogenic diet. Consider sharing a dish with a friend or taking half of your meal home for leftovers.
It’s also important to be aware of hidden carbs that may be added to your meal. For example, many restaurants add sugar to their sauces and dressings, so be sure to ask for them on the side or for a sugar-free option. Additionally, many restaurants use vegetable oils such as canola oil or soybean oil, which can be high in omega-6 fatty acids and can disrupt the balance of omega-3 to omega-6 fatty acids in the body. Therefore, it’s best to ask for your meal to be cooked in olive oil or coconut oil instead.
Another great tip for eating out on a ketogenic diet is to make your own substitutions. Instead of ordering french fries, ask for a side of avocado or a salad with a high-fat dressing. Instead of ordering a sandwich with bread, ask for lettuce wraps or a salad with a high-fat dressing. Additionally, many restaurants offer the option to customize your meal, so feel free to ask for substitutions such as extra vegetables, a different type of sauce, or a different cooking method.
In conclusion, eating out at restaurants can be a challenge for those following a ketogenic diet, but with some careful planning and a few tips, it is possible to enjoy a meal out while still staying on track. Restaurants that serve low-carb, high-fat cuisine such as steakhouse, seafood, and Mediterranean restaurants are the most likely to be amenable to a ketogenic diet. By making substitutions for popular, unhealthy foods, being mindful of portion sizes and asking for hidden carbs, it is possible to enjoy a meal out while following a ketogenic diet. Additionally, with the option of customizing your meal, it’s possible to make your meal fit your dietary needs, so don’t be afraid to ask for substitutions or to make your own.
